Stretches For Ankle Joints

The ankle joint is highly susceptible to becoming tight because of the amount of sitting you do every day. When you sit, your ankle joint remains in a constantly relaxed state; this causes the muscles in your ankles to become tight. Furthermore, if you wear high heels, your calves will remain in a tight, flexed state. This too will cause your calves to become tight. There are three main muscles that run into the ankle joint; each needs to be stretched to loosen the ankle joint.

Standing Gastroc Stretch

This exercise stretches the gastrocnemius muscle located in the back of the lower leg. Stand next to a wall and place the ball of your foot against the wall and your heel on the ground. Now, lean forward into the wall so that tension is placed on your gastroc muscle. You should keep your knee straight; your other foot should be 2 feet behind the foot against the wall. Hold this stretch for 30 seconds and release. Repeat on the other foot. If the stretch is too intense, you may perform the stretch with your foot on the floor.

Seated Gastroc Stretch

This exercise also stretches the gastrocnemius, but it stretches closer to the knee joint, where the gastroc connects around the knee. Stretching it this way will cause the entire calf to loosen up. Sit on the floor and extend both legs out. Now, grab your toes with our hands and pull your body forward. Make sure you don't let your knees lift off the floor.

Standing Soleus Stretch

The soleus muscle runs just below the gastrocnemius muscle and also impacts the ankle joint. Get in the same position as the standing soleus stretch with the ball or your foot against the wall and your heel on the ground. Now, with a slight bend in your knee, lean forward to the wall. You will feel this stretch into the Achilles' tendon and soleus muscle. Hold for 30 seconds and repeat on your other leg. If the stretch is too intense, you may perform the stretch with your foot on the floor.

Standing Peroneal Stretch

The peroneal muscles are located on the side of your lower leg and run into the ankle. While standing close to a wall, bend forward slightly at the waist and place your hands on the wall. Now, stagger your feet so that your right foot is on front of your left foot. Turn your foot so that the side of your right foot, where your little toe is located, is against the ground. Now, push down lightly with your bodyweight until you feel a slight stretch on the outside part of your ankle and leg. Hold for 30 seconds, and then perform the same maneuver on your other leg.